Warm Up Row or Assault Bike 20 Cals Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Burpee Broad Jump x 1 Workout of the Day A. 5 Sets A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds …
Warm Up Jumprope 3 minutes Then 2 Rounds of: OHS x 10 Hang from Bar 30 seconds Workout of the Day A. 3 Sets Bar Tap x 10 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds …
Workout of the Day In teams of 5, with only 1 teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – Run or Row 250m Station 2 – Burpee x 10 + Double Under x 30 Station 3 – CTB Pull Up x 10 + Air …
Warm Up Row 2 minutes Then 2 Rounds of: Prisoner Good Morning x 5 Squat to Stand x 3 Wall Walk x 1 (SLOW) Workout of the Day WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) …
Warm Up Row 250m (No Straps) Then 2 Rounds of: Squat to Stand x 10 Scap Pull Up x 10 Workout of the Day A. 2 Sets 60 seconds each station: Station 1 – Couch Stretch Left Station 2 – Couch Stretch Right Station 3 – Spiderman Lunge x 12 steps Station 4 – Active …
Warm Up Run 400m or Row 500m Then 2 Rounds of: SA Ring Row x 5 per @ 2011 OHS x 10 w/pvc Workout of the Day A. 3 Sets Bar Tap x 10 Deck Squat x 10 SA Bottoms Up KB 90/90 Carry x 50ft per B. 3 Sets Supinated Chin Over Bar Hold …
Warm Up Row 25/20 Cals Then 2 Rounds of: Dislocate x 10 OHS x 10 Broad Jump x 1.1 Workout of the Day A. Every 90 seconds, for 9 minutes (6 Sets) Power Snatch x 3 TnG B. 4 Sets A1: Front Squat x 3 @ 31X1 – Rest 45 seconds A2: HS Walk x …
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Prisoner Good Morning x 6 Squat to Stand x 4 Wall Walk x 2 (SLOW) Workout of the Day A. Take 10 minutes to practice Kipping HSPU B. 5 Sets – Deadlift Set 1 – 50% x 8 reps Set 2 – 60% x 6 …
Workout of the Day In teams of 4, with only 1 person at each station, complete 3 Rounds each for time of: Row 30 Cals KBS x 30 (53/35lbs) Wallball x 30 (20/14lbs to 10/9′ target) Rest -waterfall start.
Warm Up 2 Rounds of: Jumprope 60 seconds Bar Tap x 10 Alt TGU x 4 Workout of the Day Workout 18.3 2 Rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: …
